Post corona
General
Intermediate
Machine strength
Plan Details
The Post corona routine by Laptas is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Keep the weigh low when returning after a period off training. About RPE 5-6 the first week, then gradually increase. This is how I do a body splitt I'm not a PT or anything like that, but I thought it could be fun to share
Routine detail
Day 1
Pull Day #1
Est. 93 min
9 exercises
Barbell Deadlift
3 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Day 2
Push Day #1
Est. 88 min
9 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Day 3
Lower Day #1
Est. 68 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Hip Raise
3 Sets x 10 Reps
Day 4
Pull Day #2
Est. 88 min
9 exercises
Barbell Deadlift
3 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 10 Reps
Day 5
Push Day #2
Est. 88 min
9 exercises
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 6
Lower Day #6
Est. 67 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
